CrossFit Wreckage – CrossFit View Public Whiteboard Back Squat (3-3-3-3-3) Metcon (Time) 1000m Ski Erg -Directly Into- 10-9-8-7-6-5-4-3-2-1 Squat Cleans 135/95 Bar Facing BurpeesRead more

CrossFit Wreckage – CrossFit **Choose your HERO WOD** View Public Whiteboard Emily (Time) 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutesSecond Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army. Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans. Perez earned numerous awards for her military service, including the...Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Thruster (6 Min. EMOM, 2 Reps EM) Metcon (Time) 1000m Ski Erg -Directly Into- 5 Rounds 10 Snatches 95/65 10 Hand Release Push-ups 6 Front Rack Lunges 95/65 6 Ring DipsRead more

CrossFit Wreckage – CrossFit View Public Whiteboard Shoulder Press (2-2-2-2-2-2) Metcon (Time) 3 Rope Climbs 30 Burpee Box Jump Overs 24/20 2 Rope Climbs 20 Power Cleans 135/95 1 Rope Climb 20 Power Cleans 135/95 2 Rope Climbs 30 Burpee Box Jump Overs 24/20 3 Rope ClimbsRead more

CrossFit Wreckage – CrossFit View Public Whiteboard 100m Row (Time) 100m Row**Sprint 5X, rest between sets. Score is the BEST of your 5 attempts** Metcon (AMRAP – Reps) 16 Min. AMRAP 60 Calorie Row 50 Hang DB Snatches 50/35 40 Toes to Bar 30 HSPU’s 20 SDHP’s 135/95 10 Bar MU’sRead more